Freeze-Dried Cauliflower Rice and Mash

Cauliflower is one of the more versatile low-carb swaps for traditional starches. Its mild flavor absorbs seasoning easily, and both of the preparations below approximate the real thing closely enough to work in most of the same recipes — all while keeping carbohydrate content far lower than actual rice or potatoes.

Cauliflower Rice

Process fresh cauliflower florets in a food processor until they break down into rice- or couscous-sized granules. Use it as a grain substitute in salads, as a base for curries or stir-fries, or anywhere a recipe calls for rice — it takes well to butter or oil and can be cooked the same way you'd prepare fried or curried rice.

To preserve it, spread the processed cauliflower rice on freeze-drying trays and run a cycle. To rehydrate, spritz with warm water until it returns to its original texture.

Cauliflower "Potatoes"

Steam or boil cauliflower florets until fully tender, then drain thoroughly — excess water is the main thing standing between this and a good texture. Blend the florets with warm milk, garlic, salt, and butter until smooth and fluffy. Cauliflower brings a slightly nutty flavor of its own, and since it has no starch, it won't turn gummy the way mashed potatoes can if they're over-whipped.

Spread the finished mash on trays and freeze-dry. To bring it back, add warm water and stir until it reaches the consistency you want.

Frequently Asked Questions

How do you make cauliflower rice?
Process raw cauliflower florets in a food processor until they resemble rice or couscous granules, then cook in butter or oil as you would real rice.

Why doesn't cauliflower mash get gummy like mashed potatoes can?
Cauliflower has no starch, which is what causes mashed potatoes to turn gummy when over-whipped — cauliflower mash doesn't have that risk.

How do you rehydrate freeze-dried cauliflower rice or mash?
Spritz cauliflower rice with warm water until it returns to its texture; for the mash, add warm water and stir until it reaches your preferred consistency.

Is cauliflower a good low-carb substitute for rice and potatoes?
Yes — it has a similar consistency to both when prepared this way, while keeping carbohydrate content much lower than the real thing.